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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Nov 24, 2013:

activity # timemileskm+mload
  Road running3 2:26:12 18.81(7:46) 30.27(4:50)65.3
  Orienteering1 1:23:50 5.78(14:30) 9.3(9:01) 26035.6
  Off-road running2 1:02:30 7.52(8:19) 12.1(5:10) 18029.5
  Running drills1 17:309.6
  S&C1 7:003.9
  Total6 5:17:02 32.1 51.67 440143.9

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MoTuWeThFrSaSu

Sunday Nov 24, 2013 #

11 AM

Off-road running hills 20:00 [4] 4.2 km (4:46 / km) +180m 3:55 / km
shoes: inov8 roclite 285

Kenyan hills in BPP
6x the usual in 3:18-3:22
bit tired & hungover and had to grind it out

Off-road running warm up/down 25:00 [2] 4.7 km (5:19 / km)
shoes: inov8 roclite 285

Saturday Nov 23, 2013 #

11 AM

Orienteering 53:50 [3] 5.8 km (9:17 / km) +260m 7:35 / km
shoes: Icebug

Leith Hill training
Great chance to run on a World Cup course on a top SE area. Thanks to Paul for putting it on.
Sadly though I am finding O a kind of frustrating experience at the moment. I was all over the place technically and it's hard to learn what to do better when the whole race is scrappy. Probably number 1 was the most revealing: went off line a touch and reached the reentrant too low. The veg had grown since the last map update making it look like I could be in the right place. But instead of moving on and checking up/down I just stood there trying to make it fit, which was obviously never going to get me to the control.
Physically I'm not fit for terrain running as I don't have the leg strength. Frequently I would be going straight into the red moving at a slow jog or walk through the veg.
So I think I need to either make a proper effort to practice the right skills - or else just focus on other things as this is not motivating or enjoyable any more even on a great course in a great area.

Orienteering 30:00 [1] 3.5 km (8:34 / km)
shoes: Icebug

Gentle potter to collect a few controls

Thursday Nov 21, 2013 #

8 PM

Road running hills 7:12 [5] 2.0 km (3:36 / km)
shoes: inov8 road-x 233

8x The Avenue (except went up the other side on the road in the light). Around 52-55 secs per rep, for about the same distance/climb as the usual set.

Road running warm up/down 35:00 [1] 6.67 km (5:15 / km)
shoes: inov8 road-x 233

Wednesday Nov 20, 2013 #

8 PM

Road running 27:30 [1] 4.5 km (6:07 / km)
shoes: inov8 road-x 233

Evening jog with em

S&C 7:00 [3]

And then em's 7 minute workout

Tuesday Nov 19, 2013 #

6 PM

Road running intervals 1:16:30 intensity: (39:00 @2) + (37:30 @4) 17.1 km (4:28 / km)
shoes: inov8 road-x 233 (ii)

HFW
roughly 3x 10 mins tempo, but noticed that the route splits into 3 neat segments the last two having decent hills. So times were 9:30, 10:00, 13:30 or thereabouts. Cold.

Monday Nov 18, 2013 #

7 AM

Running drills 17:30 [3]
shoes: inov8 roclite 285

Off-road running warm up/down 17:30 [1] 3.2 km (5:28 / km)
shoes: inov8 roclite 285

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